osmo recovery drink
I think im gonna try having a BSN syntha 6 protein shake and a natures bakery Fig bar pack next race. Since I already have both.
Together itās about
420 cal
55 carb
24 protein
About 2:1 ratioā¦ Not quite the āmagicā 3:1 or 4:1 people talked about.
Maybe the race after that Iāll try 2 Fig bar pack, 1/2 scoop of the syntha 6.
540 cal
87.5 carbs
15 protein
5.8:1 ratio 
Am I overthinking thisā¦ Definitely! Gotta try to get myself out of the post race holes asap so I can be fresh for the next training session.
Since you are overthinking things already, donāt forget about absorption rates! Last thing you want to do is just down a ton of carbs and protein and just send them down the toilet a few hours later. Iād personally cap my carb intake to about 60g and protein to about 15g for a post workout shake/meal.
Just some more food for thought.
I use UHT pasteurized chocolate milk in small (8 oz/236ml) boxes. Doesnāt need to be refrigerated. Very portable. Drink 2 or 3 boxes on way home. Buy them in bulk at local warehouse store.
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I have heard a recovery drink within 30 minutes of exercise is beneficial, so I decided to make my own with pure maltodextrin, glucose, and whey isolate protein in a 3:1 carb:pro ratio. Itās super cheap to make your own and I donāt feel that nagging hunger after races or workouts. I generally feel better drinking one than if I donāt but it could be mental.
Is maltodextrin super sweet?! I never had it in pure form. Specially in 3:1 ratio thatās like eating candy I would think!
On the other @iracebikes Iām not that worried about absorption rates cus itās post race not on the bike food. Only worried if itāll upset my stomach, not nothing hardly ever does!
I do like those small boxed Horizon chocolate milk, they donāt need to be refrigerated, but the cost would be higher than protein shakes + Fig bar I would think.
Actually maltodextrin and glucose dilute the flavor and it just tastes bland. I added powdered peanut butter and use chocolate flavored whey isolate so that thereās more flavor
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Maltodextrin can range from ānot at all sweetā to ānot very sweetā (technically maltodextrin can have 3-20+ glucose molecules in a chain; the shorter the chain the sweeter it is, but it is never very sweet). It will be somewhere between a third as sweet as table sugar to a tenth or less as sweet.
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